Maintaining brain health is very important and is mostly a deliberate action. You need a lot of self-care to achieve this especially adhering to healthy living and diet. However, not all the foods we eat contain essential nutrients for a healthy brain.
This is where brain food supplements come in. Taking these supplements will promote healthier brains. The question is how do you know the best brain supplements?
We have put together a list of the best brain supplements 2020 in this post. Along with this, we will show you how to choose the right supplements.
What are brain food supplements?
Many people don’t even have an idea that these supplements exist. So it is pointless discussing the best when we haven’t cleared the air about what they are.
Brain food supplements are known in medicine as nootropics. They are drugs or natural supplements that improve brain function and keep it healthy. These supplements boost motivation, memory, alertness, and creativity. They also improve overall cognitive function.
Studies show that nootropics have the power to reduce certain brain function declines related to aging. Now that you know what these supplements are, let’s look at some of the best brain supplements
Nootropics supplements that boost brain health and function
By the time you are done reading this section, you’d be shocked that you knew most of these supplements. You just didn’t know they were nootropics.
Without an iota of doubt, fish oil supplements are among the most important supplements on the planet. They help us gain access to eicosapentaenoic and docosahexaenoic acids (EPA and DHA respectively). These two acids are omega-3 acids with so many benefits to human health, including brain health.
DHA, for example, plays a key role in ensuring that the function and structure of your brain are intact. It is responsible for close to 25% of all the fat and 90% of omega-3 fats present in brain cells.
EPA, on the other hand, carries anti-inflammatory properties. These help to protect your brain from aging and against damage.
Due to these facts, DHA supplements are known to improve thinking skills, reaction times, and memory. It is important to note that all of these are in already healthy individuals with a low intake of the supplement. Notwithstanding, individuals showing mild brain function decline have also enjoyed some of these benefits.
EPA helps to improve the mood of people suffering from depression. The best dose of fish oil supplements is still under research. However, 1 gram daily is great for brain health.
This is another important brain food supplement. Resveratrol has antioxidant properties and it occurs in the skin of red and purple fruits. Some of these fruits include blueberries, raspberries, and grapes. You’ll also find this nutrient in peanuts, chocolate, and red wine.
Research suggests that taking this supplement reduces the risk of a deteriorating hippocampus. The hippocampus is associated with brain memory. What does this imply?
If this is the case, taking this supplement slows down brain function decline that comes with aging. A study was conducted with healthy older adults taking 200 milligrams of this supplement daily. The results showed that after 26 weeks, they had a better memory.
Research is still ongoing to find further benefits of resveratrol on humans. You can walk into any medical store to purchase it or just order it online.
Many of us know caffeine but we don’t know that it is one of the best brain supplements 2020. You’ll find caffeine naturally in coffee, tea, and dark chocolate. It is possible to consume caffeine as a supplement but most people don’t see a need to. After all, you can just drink some tea or coffee.
What are the effects of caffeine on the brain? Keeps you on alert by stimulating your brain and CNS (central nervous system). This reduces the feeling of tiredness.
According to a number of studies, with caffeine, you feel a rush of energy. This energy improves memory, general brain function, and reaction times. You can get between 50 and 400 milligrams of caffeine in a cup of coffee.
It is important to note that taking caffeine in excess reduces productivity drastically. It can result in nausea, anxiety, and insomnia.
This is a fatty compound known as a phospholipid. It is found in the brain. Suggestions tell us that a healthy consumption of phosphatidylserine supplements will help to preserve brain health.
With 100 milligrams thrice daily, you can counter a decline in brain function that comes with aging. People that consume about 400 milligrams daily record better memory and thinking skills.
However, studies are still ongoing to decipher the far-reaching benefits of this supplement on brain function. The bottom line, this supplement will help your memory and thinking skills while avoiding brain function decline.
This is an amino acid that your body produces naturally. Why it is one of the most important brain food supplements is that it regulates metabolism and energy production.
When you take acetyl-l-carnitine, you should feel a lot more alert. It will also slow down memory loss related to aging and improve your memory.
This supplement has been tested on animals. The results show that it prevents brain function decline resulting from aging. It also improved learning capacity.
Human studies showed similar results. Also, individuals suffering from mild Alzheimer’s or dementia showed better brain function. Studies are still ongoing to check the results on healthy individuals without any issues with brain function.
This brain food supplement is herbal and it is gotten from the Ginkgo Biloba tree. Most people take this supplement to increase brain power.
What is the idea behind this supplement? Many people believe that it increases blood flow towards the brain. As a result, it improves memory and focus, two important brain functions.
Even though many people use this supplement, results show that there have been mixed results. Certain studies record that Ginkgo Biloba reduces brain function decline from aging. Another study shows that it improves thinking and memory skills.
Studies are still ongoing, but one thing is clear. Ginkgo biloba will improve short-term thinking and memory skills while protecting you from brain function decline.
Creatine is also a naturally occurring substance. It is also vital to energy metabolism. You can find creatine in muscles and trace amounts in the brain.
Many animal foods also contain this substance such as eggs, fish, and meat. Nevertheless, most people prefer going for supplements.
Creatine has shown great results in improving thinking skills and memory skills. These effects are more pronounced in vegetarians. A study showed between 25% and 50% improvement in vegetarians when they took intelligence and memory tests after creatine treatment.
Individuals who eat meat do not see these benefits. It is probably because they aren’t deficient in this substance. If you don’t eat meat, then you should shop for some creatine supplements for yourself.
How to select the best brain food supplements
So far, we have established one fact in this post. Brain food supplements are very important in maintaining healthy brain function. Since we cannot get all the nutrients we need to achieve this in our foods, we need to take these supplements.
How do you select supplements? There are so many on the market so choosing might be very difficult. We recommend that you stick with those of pharmaceutical grade.
What this means is that you should get supplements from using prescriptions from your physician. This is the best guarantee of quality. However, what do you do when you cannot get pharmaceutical grade supplements? You should go for the highest grade possible.
If you are caught in a fix regarding what the best brain supplements 2020 are, check out the following tips.
- Never skip reading labels. When you read labels, you get to see the ingredients used in the supplements. Avoid purchasing products that contain artificial ingredients. One such ingredient is artificial coloring and preservatives. There are also other harmful components like gluten, dairy, corn, or soybeans.
- Ask if the product requires refrigeration.
- Ensure that the packaging protects the content from light. Light tends to reduce the capacity of these supplements to function. An example of such packaging is amber-colored glass.
- Check if the product has a seal of approval. If it is from the United States, then it can any of these three seals:
- United States Pharmacopeia (USP)
- NSF International
Any such seal denotes that the product is pure. This means it lacks lead, arsenic, pesticides, or mercury. All these ingredients are present in supplements without certification.
- Be sure that the product container is tamper-proof and vacuum-sealed. This way, you ensure that the product is safe for consumption and has maximum freshness.
You must note that supplements aren’t under the regulation of the FDA. This means you need to carry out personal research before using any supplement. Your best bet is to speak to your physician before purchasing any brain supplements.
Brain Food Supplements-Conclusion
Brain food supplements perform several important functions including improving brain function, memory, and thinking skills. These items are important since we are not able to get all the nutrients we need from our food. Before you choose any supplement, speak to your physician for advice.